Your screen time, measured in years
Three hours a day does not sound like much. Multiply it across the waking hours you have left and it turns into a number with a decimal point and a unit you were not expecting.
Your numbers
Result
Rest-of-life screen time at this pace
0 years
Part of Phone Kit, a free appSave your details once and all 12 tools fill themselves in. Installs to your phone, works offline, nothing leaves your device.Open The math, so you can argue with it
Daily screen hours times 365 gives hours per year. Divided by 24 that is calendar days; divided by 16 (a typical day awake) it is waking days, which is the more honest unit since you were never going to use the sleeping hours anyway. Multiply by the years to a 79-year life expectancy and you get the headline number.
Not all screen time is the same
An hour of calling your mom, reading a book on the Kindle app, or navigating to a trailhead is not the hour this tool is about. Screen Time on iPhone breaks it down by category; the number worth shrinking is usually one or two apps, and you already know which ones.
What actually works
Grayscale (Accessibility, Display, Color Filters) kills most of the pull in a day. App limits with a real passcode someone else holds. Moving the two worst apps off the Home Screen so they take a search to open. Charging the phone outside the bedroom. None of it requires willpower, which is the point.
Uses a 79-year life expectancy and 16 waking hours a day as simple averages. This is arithmetic, not a judgment; you get to decide what your hours are for.